**Lower Body Strength Circuits Class**
This 45-minute class geared towards lower body strength emphasizes building power with just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, allowing for easy modifications by simply selecting a lighter weight if necessary. It’s an excellent workout suitable for all fitness abilities!
If you like this class, don’t forget to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Overview:
We will kick things off with a guided warm-up that targets mobility and integrates dynamic movements to get your body prepared. Following that, we will jump into two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** features five exercises.
Every exercise will be executed for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll have a 30-second rest before starting again.
– **Circuit 1** is cycled four times (twice on the right side, twice on the left).
– **Circuit 2** is cycled three times.
You’ll get a 1-minute recovery break between circuits, but feel free to pause the video and take additional time if necessary. Always tune into your body’s signals and adjust or pause as needed.
We’ll conclude the class with a guided cool-down and stretching session.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat with Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can access all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole